PRE-WOD MOBILITY:
- Light rolling for 2 min of T spine/lats
- Light rolling for 1 min of pecs/front delts
- 2 min front rack banded distraction
- 30 sec couch stretch
- 1 min pigeon pose
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a) WARM UP – 10 mins max
3 Rounds:
- 20 sec wall stretch (upper body mobility)
- 10 banded lateral walks
- 30 sec Hollow Hold
Directly into…
- 500 Meter Row, picking up slightly in speed every 100 meters.
Clean and Jerk Primer – Every 90 Seconds x 5 Sets:
Hang Clean + Clean + Split Jerk
- On the 0:00 – Set #1 @ 50%
- On the 1:30 – Set #2 @ 55%
- On the 3:00 – Set #3 @ 60%
- On the 4:30 – Set #4 @ 60%
- On the 6:00 – Set #5 @ 60%
Percentages based off your Clean and Jerk 1RM. Don’t get hung up on the #/%, just build.
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b) STRENGTH:
EMOM x 10
Start at about 70% and build based on feel. If it feels great, increase the weight. If not, dial in the technique. |
c) WOD:
Alternating On the Minute x 12:
- Odd Minute – 4 Front Squats
- Even Minute – 8 Back Squats
Load the barbell with 60-65% of your current Front Squat 1RM. Be prepared to sweat…and build stamina.
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d) POST-WOD MOBILITY:
- Repeat mobility from earlier.
Add:
- Hamstring Lacrosse Ball Mobilization – 1:00 each side
- Increase Pigeon Pose – 3:00 each side
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